Addicted to Running

2012 Training: Wk 22 by @alexbridgeforth

I figured to make these posts less boring I would actually attempt to write at least a bit about a few of the workouts. Maybe you’ll be a bit interested in how they went and what I did wrong and right.

Total Distance: 120.87mi (11.99mi Running)

Total Climb: 11,949’ (1,493’ Running)

Monday:

#1 [CFE Strength] - ME: Back Squat 3RM x 315#

I finally got to work out with Angel, my Fiance. Got to show off for her for a bit. I kinda wanted to go for my 1RM but normally only Tuesdays and Fridays are my gym days. I didn’t want to crush myself, which I did of course.

#2 [CFE Strength & Conditioning] - On 1” for 12” of:

2 Deadlifts, 8x285#, 2x225#

7 Burpees

This was rough. I was going to try to make it through all 12 sets with 285# but my back couldn’t take it. it was great to workout with Angel, we were both dead afterwards. This week has been rough on my back starting with this WOD.

#3 [Cycling] - 14.59mi - 1:10:41 - Speed: 12.4mph - Climb: 515’

This was a nice easy ride with my buddy, Zion P. He has a bit older bike but we love just going out and putting a few miles and chatting it up the entire time. I didn’t take and kind of fuel besides having Hammer Heed in my bottle. The only “kind of” issue is that Zion got a flat close to home and didn’t notice till we pulled up to my apartment.

Tuesday:

#1 [Running] - 5.2mi - 1:03:06 - 12:08min/mi - 276’

Had to go the bathroom from about 2 miles on. Don’t know why I just don’t stop at Home Depot on the way out. And then my HRM decided to just randomly fall off. it was a quirky run, but hey at least I got home.

#2 [Crossfit Football] -

     Squat 3,3,3,2,2,1 x 290#, 3x1x305#

     50 Evil Wheels

After Lifting with my Fiance the day prior, my legs were already smoked. But I pushed through. I love heavy lifting but it reaolly destroys you. The 50 evil wheels were mostly done from my knees, killer back and ab workout.

#3 [CFE Strength & Conditioning] - 3RFT (13:25) of:

     10 PLU,

7 Power Cleans, 115#

     100m Sprint

     Rest 4”

This wasn’t as hard as I thought it was going to be, but the power cleans were rough. Had to split them up a couple of times. Otherwise a lovely day at the Outdoor Lifting area.

#4 [PU,SU,PLU] - 80,73,24

Did my sit ups on the GHD today. Yea, I’m repeating a day if I have to stop and rest. Had to do that today.

Wednesday:

#1 [Cycling] - 22.02mi - 1:45:00 - 12.6mph

Well besides popping two tires (inc. my nice puncture resistant tire), I had a good time. Was real fun on the downhill. My Garmin 910xt has still yet to upload this data, but I’ll just have to get over it.

#2 [PU,SU,PLU] - 98,50,11

Injury Update: I decided to not do pull ups for a week. My right wrist/forearm/thumb is going numb just the second I jerk it on the pull up. I’m going to be using an Ice Cup on it for 5” in the morning and at night.

Thursday:

#1 [Officer PT] - Hike - 1.87mi - 50:26 - 26:57min/mi - 1,204’

It was a nice relaxing hike. Trying to take it easy this morning because technically Thursday is my rest day and I have a long group ride tonight as well. Going up was definitely much harder than coming back down.

#2 [Group Ride] - Cycling - 24.06mi - 1:43:15 - 14mph - 1,780’

This is the main reason I love cycling. The group rides are a blast. Zion came with me tonight and we really pushed it up the hill. Also I hit 39.7mph on the way down. My new top speed. I’m probably going on the longer group ride on Saturday. No issues with tires here. However my cheap light did fall off once, but I got it back.

#3 [PU,SU] - 120,50

These just are rough right now.

Friday:

#1 [Running] - 3.3mi - 28:35 - 8:35min/mi - 135’

Awesome run, negative splits the whole time. No stomach issues here and really just a near perfect run the whole way.

#2 [PU,SU] - 103, 72

I constantly remind myself; I get to do PU & SU.

Saturday:

#1 [Cycling] - 45.86mi - 2:55:13 - 15.7mph - 4,594’

Did another group ride this morning. However to people like, Chris A. this group ride is drop ride meaning that you don’t have to wait to stick with the group. So I was up with the front pack rolling out and we got about 10 miles into the ride and then I slowed because Zion P. was with me and he was in the very back, like 3 minutes behind me. After he caught up we stayed with the “B” Group the whole time. It was a blast.

#2 [PU,SU] - 113,65

Sunday:

#1 [PU,SU] - 108,81

If you like the post; like or reblog it on Tumblr, pass it around on Facebook, or Tweet it on Twitter.

Also, if you have any questions about running, supplements or training please ask away.

2012 Training: Wk 6 by @alexbridgeforth

Total Distance: 22.60mi

Total Climb: 1,510”

Monday:

#1 [CFE Strength WOD] - Max Effort: Back Squat 1 rep Max: 325lbs

#2 [CFE S&C WOD] - On the 1:00 for 10min of:

2 Deadlifts, 215lbs (Last 2 sets, 185lbs),

7 Burpees

Tuesday:

#1 [PT WOD] - Run - 1.24mi - 20:27

As many rounds as possible in 20:00 of:

500m Run,

20 Hand-Release Push Ups,

20 Air Squats

#2 [CFE Endurance WOD] - Run - 3.19mi - 35:36

6x600m, rest 90sec

2:25-3:27 splits

Wednesday:

#1 [PT WOD] - 35lb Ruck - 4.21 - 1:00:09

#2 [CFE Strength WOD] - Max Effort: Bench Press, 1 rep max 235lbs

#3 [CFE S&C WOD] - 3 rounds for time of:

7 Push Presses, 115lbs

9 Burpees,

11 Pull Ups

Thursday:

[CFE Endurance WOD] - Run - 1.90mi - 20:56

4x400m, Rest 90sec

1:31-1:49 Splits

Friday:

#1 [PT WOD] - Ultimate Football - Run - 1.35mi - 49:55

#2 [CFE Strength WOD] - Good Mornings, 10x2 @ 85lbs

#3 [CFE S&C WOD] - 7 rounds for time of:

7 Front Squats, 115lbs

63 Single Unders

Saturday:

[CFE Endurance WOD] - Run - 6.33mi - 1:11:53

Sunday:

Run - 3.85mi - 37:24

If you like the post; like or reblog it on Tumblr, pass it around on Facebook, or Tweet it on Twitter.

Also, if you have any questions about running, supplements or training please ask away.

CFE 2012 Training: Wk 5 by @alexbridgeforth

Total Distance: 20.55mi

Monday:

#1 [PT WOD] - 50,40,30 of:

Push Ups

Sit Ups

#2 [PT WOD] - Run - 1.87mi - 16:51

#3 [CF WOD] - Press 10x2 @ 105lbs on 1:00

#4 [CFE Strength WOD] - Max Effort: Snatch 1 rep Max: 115lbs

#5 [CFE S&C WOD] - As Many Rounds as Possible (4 +45) in 12:00 of:

45 Single Unders

12 Push Ups

9 Hang Power Cleans, 95lbs

Tuesday:

#1 [PT WOD] - Run - 2.82mi - 25:19

#2 [CFE S&C WOD] - 5 rounds for time of:

5 Push Presses, 115lbs

7 Supine Rows

9 Toes-to-bar

#3 [CFE Endurance WOD] - Run - 2.95mi - 35:42

8x200m, rest 2:00

35-47 sec splits

Wednesday:

#1 [PT WOD] Many different exercises for ? reps.

#2 [CFE Strength WOD] - 5x3 Squat @ 265lbs

#3 [CF WOD] - Run - 3.96mi - 40:57

8x400m, Rest 1:30

1:26-2:01 splits

Thursday:

[CFE Endurance WOD] - Run - 4.20mi - 44:26

4x1200m, rest 3:00

10x30sec, 2:00 rest

Friday: No Workouts

Saturday:

#1 [CF Hero WOD] - “Desforges” - 3rds +20 of:

12 Deadlift, 185lbs

20 Pull Ups

12 Clean and Jerks, 95lbs

20 Knees to elbows

#2 [CFE Endurance WOD] - Run - 4mi - 50:18

5mi @ 90% of 10k Time Trial Pace

Sunday: No Workouts

If you like the post; like or reblog it on Tumblr, pass it around on Facebook, or Tweet it on Twitter.

Also, if you have any questions about running, supplements or training please ask away.

CFE 2012 Training: Wk 4 by @alexbridgeforth

Total Distance: 9.42mi

Monday: No Workouts

Tuesday:

#1 [APFT] - 287

75 Push Ups, 100/100

77 Sit Ups, 96/100

13:44 2 mile run, 91/100

#2 [CFE S&C WOD] - For Time (8:14):

100 Single Unders,

50 Hand-release Push Ups,

40 DB Swings, 55lbs

30 Air Squats

20 Box Jumps

10 C2B Pull Ups

#3 [CFE Endurance WOD] - Run - 3.27mi - 35:51

3x1200m, rest 3:00

5:32

6:54

6:00

Wednesday:

#1 [PT WOD] 5 rds with Partner for time (12:40):

Unbroken Fireman carry 80m,

10 Burpees,

Be carried 80m,

10 Burpees

[CFE S&C WOD] - Five rounds for time of (15:01):

3 Squat Cleans, 95lbs

15 Pull Ups

Thursday:

[CFE Endurance WOD] - Run - 1.01mi - 32:52

Hill Sprints

10x30sec, 2:00 rest

Friday:

#1 [PT WOD] - Ruck, 35lbs Pack - 2.61mi - 36:03

#2 [CFE Strength WOD] -

Bench Press 10 x 2 @ 195lbs on 1:00

Back Squat 10 x 2 @ 255lbs on 1:00

#3 [CFE S&C WOD] - For time (6:47):

3,4,5 Dead Hang Pull-Ups

6,5,4 Hang Power Cleans, 115lbs

9,8,7 C2B Pull Ups

Saturday: No Workouts

Sunday: No Workouts

If you like the post; like or reblog it on Tumblr, pass it around on Facebook, or Tweet it on Twitter.

Also, if you have any questions about running, supplements or training please ask away.

CFE 2012 Training: Wk 3 by @alexbridgeforth

Total Distance: 15.6mi

Monday:

[CFE S&C WOD] - As many rounds as possible (5+4squats) in 8:00 of:

7 Back Squats, 225lbs

7 Chest-to-Bar Pull ups

Tuesday:

#1 [PT WOD] - 3 rds of:

400m Hill Sprint

25 Hip Touchers Then Plank for: 2”, 1”, 1”

#2 [CFE Endurance WOD] - Run - 3.41mi - 35:56

9 rounds of 1:00 on/1:00 off

Wednesday:

[CFE S&C WOD] - Five rounds for time of:

5 Power Cleans, 115lbs

12 Hand-release Push ups

15 Toes-to-Bar

Thursday:

[CFE Endurance WOD] - Run - 2.76mi - 39:10

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Friday:

#1 [PT WOD] - Run - 2.82mi - 27:34

#2 [CFE Strength WOD] -

Box Squat 12 x 2 @ 190lbs on 1:00

Bench Press 12 x 2 @ 135lbs on 1:00

#3 [CFE S&C WOD] - “Jackie” for time (15:41):

100 Sumo High Pulls, 45lbs

50 Thrusters, 45lbs

30 Pull ups

Saturday:

[CFE Endurance WOD] - Run - 2.73mi - 27:05

Sunday:

[CF WOD] - Run - 3.12mi - 27:59

If you like the post; like or reblog it on Tumblr, pass it around on Facebook, or Tweet it on Twitter.

Also, if you have any questions about running, supplements or training please ask away.